How to Prevent Arthritis in Women

Being Alert and Aware of the risks of Arthritis help us Fight Back Against Arthritis.

Here are some of the ways to prevent Arthritis and its progression

Maintain a good body weight. Excess body weight is one of the best-known and most important risk factors for arthritis. The more pressure you put on your joints, the faster they wear out. Every extra pound of weight you have on is 4 pounds of pressure on the weight-bearing joints. Losing weight is one thing patients can do that really makes a difference in arthritis pain. As the pounds drop, you reduce stress on your joints by lowering their workload. Change up your diet by adding in fiber each day and eating more whole grains, fruits, and vegetables while limiting refined carbohydrates and fat. Remember, small changes are always easier to maintain than big ones. So focus on baby steps at first for lasting prevention of arthritis pain.

Trade in your high heels. The human foot was not designed to be on its toes all day long, a fact that escapes fashion designers and shoe shoppers. And for some people, high heels will cause trouble. It’s OK to wear them occasionally, but if used all the time, they can cause a lot of problems. If you can switch to a more joint-friendly style most of the time, your body will thank you.

Do non-impact exercises. Some activities may predispose you to osteoarthritis and arthritis pain. High-impact exercise like long-distance running and soccer put a lot of stress on the joints and can wear down the cartilage faster than normal — in essence, worsening your arthritis. Biking or water exercises are best for those looking to stay active and practice arthritis prevention.

Use better body mechanics. When performing physical tasks, like lifting objects, how you hold your body (and any weight you’re carrying) matters. People with bad body mechanics may be predisposed to develop arthritis. Good body mechanics, like lifting with your legs instead of your back, take much of the stress off the joints. This helps with arthritis prevention by preserving cartilage. Another recommendations is to carry your purse or other bags on your forearm rather than gripping the straps with your hands or have someone carry the bags for you and give your joints a rest to avoid arthritis pain.

Avoid injuries. While no one wants to be sidelined by an injury, taking preventive steps helps safeguard your health today and may serve as arthritis prevention in the future. Avoiding injury will decrease the risk of developing arthritis later in life. In general, if you’re doing exercise that’s increasing your pain the next day, that’s probably not the right exercise for you. Focus on sports and exercises that will be challenging but safe, and know your body’s limits. Be sure to start any new exercise program gradually — overdoing it early on is a surefire way to get hurt. Last, check in with your health care provider to get cleared before beginning any new workout regimen, and ask about any special precautions you should be taking.

Check your vitamin D. Asking your doctor to check your vitamin D levels is a smart move for arthritis prevention. Patients who have adequate levels of vitamin D have less progression of osteoarthritis.

Stay hydrated. Another reason to drink more water: arthritis prevention. The cartilage in our joints is made up mostly of water, which is what makes it such a great cushion for the joints. When we’re dehydrated, water gets sucked out of the cartilage and it’s more easily damaged by wear and tear. This can be seen in people with osteoarthritis of the spine or degenerative disk disease. When the cartilage discs in the spine lose moisture or water and get dried out, that increases pain. Keep your cartilage healthy by drinking water throughout the day. A daily 6 to 8 cups now may pay off in the years to come.

Arthritis is all too common in women, but you can take some steps now to prevent arthritis later or slow its progression

 

What is the best diet for osteoarthritis?

Making changes in diet can help with osteoarthritis symptoms, which include pain, stiffness, and swelling.

Some foods have anti-inflammatory capabilities which can help reduce symptoms while other foods may amplify them.

The right diet can help to improve osteoarthritis in the following ways:

Reducing inflammation and preventing damage

A balanced, nutritious diet will give the body the tools it needs to prevent further damage to the joints, which is essential for people with osteoarthritis.

Some foods are known to reduce inflammation in the body, and following an anti-inflammatory diet can improve symptoms. Eating enough antioxidants, including vitamins A, C, and E, may help to prevent further damage to the joints.

Reducing cholesterol

People with osteoarthritis are more likely to have high blood cholesterol, and reducing cholesterol may improve the symptoms of this disease. On the right diet, people can quickly improve their cholesterol levels.

Maintaining a healthy weight

Being overweight can put extra pressure on the joints, and excess fat stores in the body can cause further inflammation. Maintaining a healthy weight can lessen the symptoms of osteoarthritis.

Keeping to a healthy weight can be difficult for some people, especially those who have a medical condition that reduces their mobility, such as osteoarthritis. A doctor or dietitian will be able to provide advice.

Foods to eat and why

Including specific foods in the diet can strengthen the bones, muscles, and joints and help the body to fight inflammation and disease.

People with osteoarthritis can try adding the following foods to their diet to ease their symptoms:

Oily fish
Oily fish contain lots of healthful omega-3 fatty acids. These polyunsaturated fats have anti-inflammatory properties so they may benefit people with osteoarthritis.

People with osteoarthritis should aim to eat at least one portion of oily fish per week. Oily fish include:

• sardines
• mackerel
• salmon
• fresh tuna

Those who prefer not to eat fish can take supplements that contain omega-3 instead, such as fish oil, krill oil, or flaxseed oil.

Other sources of omega-3 include chia seeds, flaxseed oil, and walnuts. These foods can also help to fight inflammation.

Oils

In addition to oily fish, some other oils can reduce inflammation. Extra virgin olive oil contains high levels of oleocanthal, which may have similar properties to nonsteroidal anti-inflammatory drugs (NSAIDs).

Avocado and safflower oils are healthful options and may also help to lower cholesterol.

Dairy

Milk, yoghurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms.

Dairy also contains proteins that can help to build muscle. People who are aiming to manage their weight can choose low-fat options.

Dark leafy greens

Dark leafy greens are rich in Vitamin D and stress-fighting phytochemicals and antioxidants. Vitamin D is essential for calcium absorption and can also boost the immune system, helping the body to fight off infection.

Dark leafy greens include:

• spinach
• kale
• chard
• collard greens

Broccoli

Broccoli contains a compound called sulforaphane, which researchers believe could slow the progression of osteoarthritis.

This vegetable is also rich in vitamins K and C, as well as bone-strengthening calcium.

Green tea

Polyphenols are antioxidants that experts believe may be able to reduce inflammation and slow the rate of cartilage damage. Green tea contains high levels of polyphenols.

Garlic

Scientists believe that a compound called diallyl disulfide that occurs in garlic may work against the enzymes in the body that damage cartilage.

Nuts

Nuts are good for the heart and contain high levels of calcium, magnesium, zinc, vitamin E, and fiber. They also contain alpha-linolenic acid (ALA), which boosts the immune system.

What about the Mediterranean diet?

Studies have suggested that the Mediterranean diet can reduce the inflammation that contributes to the symptoms of osteoarthritis.

As well as helping to reduce the pain associated with osteoarthritis, eating a Mediterranean-style diet offers many other health benefits, including weight loss.

Following a Mediterranean diet may also reduce the risk of:

• heart disease and stroke
• muscle weakness in older age
• Alzheimer’s disease
• Parkinson’s disease
• premature death

The diet consists of fruit and vegetables, whole grains, legumes, fish, yogurt, and healthful fats, such as olive oil and nuts.

People can make simple changes to their diet to make it more like the Mediterranean one. These may include:

• eating high-fiber, starchy foods, such as sweet potatoes, potatoes, beans, lentils, and whole-grain bread and pasta
• eating plenty of fruit and vegetables
• including fish in the diet
• eating less meat
• choosing products made from vegetable and plant oils, such as olive oil
• selecting wholemeal options over those containing refined flour

Foods to avoid in Osteoarthritis and why

When someone is living with osteoarthritis, their body is in an inflammatory state.

While foods with anti-inflammatory properties may reduce symptoms, some foods contain substances that actively contribute to this inflammation. It is best to avoid or restrict these dietary choices.

The types of food to avoid are those that include the following:

Sugar

Processed sugars can prompt the release of cytokines, which act as inflammatory messengers in the body. The sugars that manufacturers add to sweetened beverages, including soda, sweet tea, flavored coffees, and some juice drinks, are the most likely to worsen inflammatory conditions.

Saturated fat

Foods high in saturated fat, such as pizza and red meat, can cause inflammation in the fat tissue. As well as contributing to the risk of developing obesity, heart disease, and other conditions, this can make arthritis inflammation worse.

Refined carbohydrates

Refined carbohydrates, such as white bread, white rice, and potato chips, fuel the production of advanced glycation end (AGE) oxidants. These can stimulate inflammation in the body.

Busting three arthritis food myths

Many people claim that certain types of food can make osteoarthritis worse, but there is not always scientific evidence to support their theories.

Below, we discuss three common myths:

1. Citrus fruits cause inflammation

Some people believe that they should avoid citrus fruits because the acidity is inflammatory. However, this is not the case. In fact, citrus fruits have anti-inflammatory benefits, as well as being rich in vitamin C and antioxidants.

Grapefruit juice can, however, interact with some medicines that doctors use to treat arthritis. People who are undergoing treatment should check with a doctor before incorporating it into their diet.

2. Avoiding dairy helps with osteoarthritis

There are also claims that avoiding dairy can help with osteoarthritis. Although milk, cheese, and other dairy products can be problematic for some people, these foods can have anti-inflammatory effects in others.

People who have inflammatory symptoms relating to gout may find skimmed and low-fat milk protective against this condition.

An elimination diet can help people to determine whether or not their symptoms improve or worsen with dairy intake.

3. Nightshade vegetables cause inflammation

Tomatoes, potatoes, eggplants, and peppers all contain the chemical solanine, which some blame for arthritis pain. However, the Arthritis Foundation say that there is no scientific evidence for this. Adding these nutritious vegetables to the diet can have many benefits for chronic health conditions

 

Why Women are at Higher Risk for Getting Arthritis

Weight
By far the most important risk factor for osteoarthritis in women, as in men, is obesity. Women who go through menopause often gain weight, and the increased stress on the joints may explain the rise in osteoarthritis seen among women after age 55. By the time a woman reaches 65, she is twice as likely as a man to experience osteoarthritis symptoms.

Anatomy

Another possible explanation is anatomical: women’s hips are wider than men’s. The angle formed by the hip bones being wider than the knees puts more stress on the outside of the knees. This “knock-kneed” position, even if slight, can cause osteoarthritis over time in some women.

Women are also more likely to develop a condition called patellofemoral syndrome, in which the kneecap (patella) does not glide smoothly over the joint and rubs against the lower part of the thighbone (femur). This misalignment may be exacerbated by hyperextended knees in women who wear high heels. The recurrent rubbing of the kneecap on the thighbone causes wear and tear that can progress to arthritis and cause pain in the front of the knee.

Hormones

The increased prevalence of osteoarthritis in women has also triggered studies to determine the role of hormones. While the roles of hormones such as estrogen and progesterone in osteoarthritis are unclear, research has shown that hormone replacement therapy (HRT) may have a protective effect.

Other investigators have studied the role of a hormone called relaxin, which is increased during pregnancy and makes joints more lax, causing potential instability. Elevated relaxin has been proposed as a possible explanation for the increased prevalence of osteoarthritis of the hands seen in women compared with men.

Sports

Another theory relates to sports injuries. The increase in girls participating in high school and college sports over the last couple of decades means more females are experiencing sports injuries, particularly tears to the anterior cruciate ligament (ACL) of the knee. This injury on its own places an individual at an increased risk of osteoarthritis, even if it is surgically repaired. Any instability in the knee generates wear and tear over time.

Prevent and manage your risk

Women of all ages should take precautions on how to reduce the risk of developing osteoarthritis and to manage it well if you already have it, including:

• Achieving and maintaining a healthy weight
• Incorporating exercise into your daily activities
• Staying strong and flexible to reduce your risk of injury
• Seeing your doctor to determine the best course of therapy if you are experiencing arthritis symptoms.